The Better Booty Workout – The Workout Girl

The Better Booty Workout

Are you gearing up to rock that “itsy bitsy teeny weeny yellow polka dot bikini?”  This kickass booty workout will get your ass in gear (literally!) for Summer. Let’s do this.

Know Before You Go

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout.

It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be a lot easier.

Equipment:

-free weights (3 lb, 8 lb, 10 lb)

Circuit 1 – Do 2x Through

A) The “Limbo Time” – Pretend there is a limbo bar at chin height.  Squat sideways under the limbo bar and stand up.  Don’t hunch over — try to keep your back straight at a 90 degree angle to the floor.  Do 10 squats, back and forth under the bar

B) The “Donkey Kick” – Get on all fours on your mat, with your forearms and knees resting on the ground.  Lift your left leg behind you, with your knee bent at a 90 degree angle, and your foot pointing towards the ceiling.  (Optional:  Hold a 3 lb weight under your left knee for added intensity.)  Lift your left leg, and lower it only until it is again bent at a 90 degree angle.  Repeat 10x.  Repeat the same with your right leg 10x.

C) The “Dead Weight” – Begin by standing shoulder-width apart, with your knees slightly bent.  Hold 8 lb weights at your sides.  Keeping your back straight, squat down.  With control, return to standing.  Repeat 10x.


Circuit 2 – Do 2x Through

D) The “Jump On It” –  Stand in front of a flight of stairs, at the base of the stairs. Jump with both feet onto the first step.  As you land, lower into a squat. As you come up out of the squat, jump with both feet backwards back onto the ground.  As you land, lower into a squat.  Repeat 10x.

E) The “Power Lifter” – Begin by standing with your back to your couch.  Hold 8 lb weights in either hand, with your arms resting at your sides.  Bring your left foot behind you, and rest it on the couch cushion.  Then, lunge down.  Repeat 10x and then repeat 10x again by switching legs.

F) The “Feeling The Burn” – Stand in front of a flight of stairs, at the base of the stairs.  Hold a 10 lb weight in each hand by your sides.  Put your right foot on top of the bottom step in front of you.  Step up to bring your left foot also on the step.  Your legs should be fully extended.  Bring your left foot back to the ground.  Repeat 10x stepping only with your left leg, and then repeat 10x more with your right leg.



Circuit 3 – Do 2x Through

G)  The “Butt Munch” – Lay on your back on the mat with your knees bent and your feet on the ground.  Your arms should be palms-down at your sides.  Thrust your hips up towards the ceiling as high as they can go, so that all your weight is supported by your arms, your feet, and your shoulders.  Now thrust your hips up and down 20x, all the while never letting your ass touch the ground.

H) Repeat the “Butt Munch”, but instead of moving your butt up and down, move your ass in a clockwise circular motion x15, and repeat counter-clockwise x15 (don’t rest in between!).  Again, don’t let your ass touch the ground!

I) The “Happy Feet” – Lay on your back on the mat with your knees bent at a 90 degree angle so that your feet are off of the floor.  Quickly lower your left foot to touch your toes to the mat.  As you return your left leg to starting position, lower your right foot to touch your toes to the mat.  Repeat, alternating feet, as fast as you can continuously for 1 minute.


Fitness Tip of the Day

Ever wonder what a perfectly balanced dinner plate looks like? Here is how to construct a healthy, balanced meal.

 

xoxo,

Workout Girl

 

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